Mwamwayi, tili ndi masiku opuma - uwu ndi mwayi waukulu wodzipezera tokha chakudya cha sabata ikubwerayi. Potsatira malamulo osavuta, simudzasowa tsiku lonse lamtengo wapatali pogula ndi kukonzekera kuphika, mudzakhala ndi nthawi yoyenda ndi banja, masewera kapena kuwonera kanema. Ngati mabanja onse, kuphatikizapo ana, akuchita nawo ntchitoyi, zinthu zidzapita mofulumira, ndipo ntchito yogwirizana, monga mukudziwa, imagwirizanitsa ndi ennobles.
Ntchito yoyamba ndi ulendo wopita ku sitolo. Koma choyamba muyenera kupanga menyu omwe aperekedwa kwa sabata ndikupita kale ndi mndandanda wazinthu zofunika. Potsatira izo, inu, kumbali imodzi, mudzatha kupulumutsa pa kugula mwachisawawa, kumbali ina, mudzapewa kufunikira kopita ku sitolo katatu kwa zigawo zomwe zikusowa mbale.
Zingotenga maola angapo kukonza mbale zotsatirazi zomwe mudzadya mkati mwa sabata lantchito:
Konzani masamba odulidwa - mphodza, beetroot, karoti, kapena chilichonse chomwe mungafune. Tumizani ku pepala lopaka ndi refrigerate kapena kuzizira. Iwo amangokhala mwachangu iwo ndi kupanga gravy.
• Ikani mbatata, nyemba ndi ndiwo zamasamba kuti mulawe muzophika pang'onopang'ono, onjezerani zonunkhira. Pamene mphodza zokoma zikuphika, manja anu adzakhala omasuka. Mukhoza kuwerenga buku kapena kusewera ndi ana anu popanda mantha kuti mbaleyo idzapsa.
Wiritsani nandolo, pamaziko ake mutha kukonzekera chakudya chamadzulo chopatsa thanzi madzulo ozizira.
Msuzi wokometsera amatha kusungidwa nthawi yayitali kuposa nthawi zonse (chifukwa cha zonunkhira).
• Sambani letesi wokwanira ndi masamba ena obiriwira, zouma, tumizani ku mapepala a mapepala, ikani mu chidebe - zonsezi zikhoza kusungidwa mufiriji kwa sabata. Zobiriwira sizimangokongoletsa mbale, komanso zimakhala gwero labwino kwambiri la mavitamini ndi mchere.
· Ngati palibe nthawi yophikira phala m'mawa m'mawa, konzani zikondamoyo pasadakhale (palinso maphikidwe a vegan), ikani zipatso ndi kuzizira. Chakudya cham'mawa choterechi chikhoza kutenthedwa mwamsanga ndikutumikira patebulo.
Inde, mkati mwa mlungu sikudzakhala kotheka kukhala chete. Koma ndizotheka kuphika chakudya chamadzulo osapitirira theka la ola ngati muli ndi zokonzekera.
Wiritsani mpunga wofiira kapena quinoa pasanapite nthawi. Kutengera iwo, mutha kuphika risotto, paella wamasamba kapena pilaf wowonda.
· Dulani broccoli, kaloti, tsabola. Zimabwera zothandiza kuti ziwonjezeke mwachangu kapena kuwonjezera pa mpunga kapena spaghetti.
· Peel ndi kudula dzungu. Mutha kuphika mu uvuni, kuphika supu komanso kupanga mchere.
Koma bwanji za zokhwasula-khwasula ku ofesi kapena chakudya cham'mawa cha ana kusukulu? Izi zimafunikanso kusamalidwa pasadakhale.
· Zipatso zimalimbikitsidwa kuti zidulidwe musanadye, koma mutha kuphatikiza saladi ya zipatso ndi mphesa, blueberries, sitiroberi ndi zipatso zina zanyengo. Gawani muzotengera zing'onozing'ono - Lolemba, mamembala onse a m'banja adzakhala ndi chakudya chopatsa thanzi.
· Dulani kaloti, nkhaka, udzu winawake. Gulani chodulira masamba opiringizika, ndipo ana angasangalale kuthandiza pantchitoyi.
Gulani kapena kupanga hummus. Ichi ndiye chinthu chabwino kwambiri chopangira masangweji.
Kuti mupewe chisokonezo, sungani zolembera pamitsuko zomwe zili ndi dzina la zomwe zili mkati ndi tsiku lokonzekera.
Kudya zakudya zopatsa thanzi ndi zazifupi komanso zosavuta. Pakakhala chikhumbo ndi chikhumbo, padzakhala nthawi ndi mphamvu. Chilimbikitso champhamvu chidzakulolani kugonjetsa ulesi wa banal, ndipo tsiku lililonse lidzakupatsani mphamvu ndi chikhumbo chofuna kufufuza ndi kuyesa. Yambani lero!